Restoring Deep Sleep to Enhance your Health

The 3 Chronic Stressors

• Physical

• Chemical

• Emotional

Diseases associated with Sleep Problems

• Dementia

• High Blood Pressure

• Autoimmune Conditions

• Lyme Disease

• Ehlers-Danlos Syndrome

• Genetic Disorders

Notes:

• Your body regenerates tissues during Sleep

• Sleep is a Major Factor in all Diseases

2 parts of the Autonomic (Automatic) Nervous System

• Sympathetic

• Parasympathetic

Sympathetic = Fight or Flight

Parasympathetic = Rest or Digest

Sympathetic = active during the day

Parasympathetic = active during the night

How do Sleep Medications affect the body?

• Number of Prescriptions of Sleep Medications in America = 9 to 12 million
• Sleep medications cause a 35% increase in Cancer
• Sleep Medications only help you get an extra 12 minutes of sleep
• Sleep medications negatively affect how your body functions

• The Adrenal glands and the thyroid gland are the two main organs involved in tissue regeneration

• The Thyroid produces cells during a healthy state

• The Adrenal glands produce cells during a stressed state

• The adrenal glands are the pharmacy of the body

• The adrenal glands must be balanced with the Thyroid

• The Sympathetic Nervous system must be balanced with the Parasympathetic Nervous system

• Sleep is a Chemical Stressor

• Sleep deprivation is the most common form of torture around the world

What are the common characteristics of people with Sleep Apnea?

• Overweight or Obese

• Chronic Illness or Disease

• Elderly

Cause of Sleep Apnea

• Alteration in the nerve supply to the diaphragm

• The nerves that supply the diaphragm originate from the neck

Solutions for Sleep Apnea

• Sleep on a pillow that lifts your head 3-4 inches

• Corrective Chiropractic care to stimulate the nerves that supply the diaphragm

What kind of drugs affect Sleep?

• Appetite suppressants

• Blood pressure drugs

• Beta blockers/ace inhibitors

• Antacids

• add/adhd drugs

• NSAID’s

• Antihistamines

• Asthma drugs

Become a Master of Sleep

• Eliminate your Medications (Work with your doctor)

• Get Your Nervous System checked by a corrective chiropractor

• Maintain a Healthy Diet

Notes:

• Stimulants like coffee negatively affect Sleep

• Melatonin does cause you to feel sleepy

• Blue Light from computers, phones, tv’s and tablets Suppress Melatonin production

Melatonin Boosting foods

• Cherries

• Bananas

• Pineapples

• Oranges

• Grapefruits

• Olive oil

• Wine or Beer

Journaling

• Journaling to quiet your mind for 5 to 10 minutes

• What is the purpose of Journaling?  Take an emotionally charged thought and physically write it down

• Journaling takes a thought from the emotional aspect of the brain to the logical aspect of the brain

Reading

• Reading 15 minutes before bed

• Avoid E-books and read only paper books

Sleep Mask

• During sleep your eyes open every 90 minutes on average

• Any light stimulus can activate your Sympathetic nervous system and wake you up

White Noise Generator

• Auditory stimulus to block out any sounds

Sleep Restrictive Therapy

• Restricting Sleep helps reset your circadian rhythm

• Go to Bed: 10 to 10:30pm

• Wake up: 4 to 4:30am

• Do this for 21 days

• The first couple of days you might be tired so be careful during your daily activities

Keys to Getting Deep Sleep

• Journaling

• Reading

• Sleep Mask

• White Noise Generator

• Sleep Restrictive Therapy

• No Naps at All

Night Shift Workers

• Limit your sleep to 6 hours of sleep

• Use all the keys to getting deep sleep

• Increase your Omega 3’s from wild caught anchovies, mackerel, or sardines

• Increase your Vitamin D3 supplementation

What amount of sleep is the best?

• High disease rates for less than 5 hours of sleep or more than 9 hours of sleep

• 6 to 7.5 hours of sleep is the optimal range

What do I do to get good sleep when I’m traveling to a different time zone?

• Increase Omega 3’s and vitamin D intake

• Increase melatonin boosting foods

Juicing Vegetables

• 2 types of fibers from vegetables: Soluble and Insoluble

• Insoluble fibers help you form stool

• Soluble fibers help to clean out your blood vessels

• If you have a low functioning thyroid, avoid dark green leafy vegetables

• The best type of juicing is a slow, masticating juicer

• Favorite Brands of Juicer: Greenstar, Omega, Kuving Juicers

• You want a juicer that produces very dry pulp

Juicing Recipe

• Apples (with core)

• Celery

• Carrots

• Dark Green leafy vegetables (avoid if you have a low functioning thyroid)

• Beets

• Cucumber

• Turmeric Root (optional)

• Garlic (optional to boost your immune system)

• Ginger (optional: fantastic for digestion)

Notes:

• Celery is high in minerals

• When juicing it’s good to run hard root vegetables to push all the pulp through the juicer

• Apples have malic acid that help to clean the kidneys

• Carrots turn into beta carotene and vitamin A which help clean the lungs

• Beets help to clean the liver and the blood

• Beets will turn your pee and poo red

• Juice last about 4 to 5 days before going bad

• A quart of juice every day is the optimal daily intake

• Moist pulp have be run back through the juicer to get all of the juicer

• Fill your juice to the top of the jar so there is little to no air in the jar (this keeps the juice fresh)

• Orange Juice is high in vitamin C, antioxidants, and helps to clean the blood

Options for Pulp

• Put in soups or salads

• Make dehydrated cookies

• Put in a compost pile for your garden

Notes:

• Coffee is really good for the thyroid

• Drink only filtered water to avoid possible toxins

• Berkey is a great water filtration system

• Freshly ground organic coffee is the best option

• Coffee taxes the adrenal glands so you need simple carbohydrates (sugar) and healthy fats (coconut oil)

• Don’t drink coffee at night

  
  

Coffee or Coffee Alternative Recipe

• Organic freshly ground coffee or macha tea or moringa tea

• Hydrolyzed Collagen

• Raw Organic Sugar

• Organic Coconut oil

Notes:

• Remember: juice vegetables and blend fruits

• Cacao is a powerful antioxidant

• Hydrolyzed collagen is great for regenerating tissue

• Apples: remove the stem and leave the core

  
  

Smoothie Recipe

• Fresh Squeezed Orange Juice

• Coconut Water

• Hydrolyze collagen

• Maca Root

• Cacao

• Spirulina

• Bananas

• Apples

• Berries

• Mangos

Notes:

• Sunlight exposure is the key to setting your circadian rhythm

• Exercise is a method of clearing your mind to reduce your emotional stressors and help you get deep sleep

Notes:

• Recumbent bikes are the best type of bikes

• 3 Stressors: Physical, Chemical, Emotional

• Exercise has a calming emotional effect on your body

• If you can’t exercise try doing deep breathing exercises

  
  

Walking

• Walk 30 minutes every day

• Walk on wet dirt, grass or sand

• Walking in the ocean causes a transdermal absorption of magnesium

• Walking barefoot helps to stimulate your brain

Notes

• The is a normal curvature of the neck

• C3, C4, and C5 supply the diaphragm

• Any trauma to the neck can alter nerve supply to the diaphragm which will negatively affect your ability to sleep and cause sleep apnea

• You must find a corrective chiropractor if you have a reversed cervical curve or a loss of the normal cervical curve

Neck Exercises before bedtime

• Sit down and put your elbows on the table and support your chin with your thumbs

• Thera Curve or Rolled up towel

• These exercises help to hydrate the discs in the cervical spine

• The worst sleep position is lying down on your back with your legs bent

• This rocks the pelvis backwards and flattens the lumbar curve which will set you up for long term pelvic and lumbar problems

• The best sleep position is sleeping on your side with a pillow in between your legs to take pressure off your sacroiliac joint

• Make sure the spine is in total alignment

Notes:

• Grounding sheet  

• Mattresses: large heavier person (firmer) smaller lighter person (softer)

• Coconut fiber mattress

• Pillows: slight elevation of the head when you’re lying flat on your back

• Pillows: aligns your spine when you’re lying on your side

• Recommendation: Buckwheat pillow

• White Noise Generator- intermittent sounds can disrupt your sleep and white noise generators give your brain something to focus on when you’re sleeping

• You should have only a journal, pen, and a boring book next to your bed

• Journal: write down your thoughts, ideas, or feeling

• Journal a few lines to half a paragraph, not several pages for hours

• Read a boring book for 15 minutes